the Flow Form™ General Exercise Chart.
Contents
1. How to Exercise IMPORTANT Read this Exercise Chart in conjunction with the User Manual amp Exercise Guide Exercise Program Depending on the available time select either the EXPRESS or TOTAL BODY Exercise Program The different exercises in the Programs see Exercise Programs are designed to work out the various muscles of the body Perform each of the exercises in the sequence as indicated in the Exercise Program For variety from time to time the sequence in the Exercise Program can be reversed You can also alternate between exercise programs during different exercise sessions Exercise Resistance For each exercise engage a suitable level of resistance by attaching one or more of the resistance bands to the resistance hook Exercise Reps amp Sets For each exercise engage a suitable level of resistance to enable you to perform the exercise movement rep for short 15 times a set During each subsequent exercise session attempt to increase the number of reps working towards 20 reps per exercise Once you have reached 20 reps per exercise increase the resistance level by a suitable amount that will allow you to perform 15 reps How to Perform each Exercise Each exercise is accompanied by a brief description of how to perform the exercise with two accompanying pictures The start of the exercise and the mid point of the exercise By returning to the starting position one rep of the exercise will be2. Foot Squat Connect foot bar A Grip handles with arms in T position A Hold handles with bent arms next to chest and with palms A Hold handles above shoulders palms facing down B Pull slightly bent arms to thighs Pause and return facing inwards B Crunch forward lifting shoulders off the glide board with B Straighten arm Pause and return lower back remaining on the glide board Pause and return Under Arm Pull Rope engaged Flys Rope engaged Shoulder Press Rope engaged 4 A gt A Sit and grip handles palms facing backwards A Sit and hold handles sideways with arms slightly bent palms A Sit and hold handles above shoulders rope behind arms B Pull handles to chest level Pause and return facing inwards palms facing forwards B Move slightly bent arms to front of chest Pause and return B Press up and straighten arms Pause and return Straight Leg Pull Rope Released 22 Rebounder Connect rebounder Optional Extra 23 Outer Thigh Push Connect foot plate Optional Extra A Lie and place balls of feet on foot bar hip distance apart A Lie and place balls of feet on foot bar with feet turned out in with knees slightly bent holding onto the sides of the glide a V Keep knees slightly bent and hold onto the sides of the board glide board B Straighten legs Pause and return B Straighten legs Pause and return A Lie and insert your feet into the handles Lift straightened A Place feet
3. completed Exercise Program Options e Exercises are grouped together into specific Exercise Programs designed to meet your requirements e There are 2 Exercise Programs Select the program that is best suited to your fitness level available time objectives and level of motivation EXPRESS A total body workout if you have limited time have been inactive or are unfit TOTAL BODY A total body workout exercising a wide range of muscles if you are fit have the time and want a more complete workout Exercise Programs Each program consists of 3 groups of exercises Warm Up Work Out and Cool Down Do not skip any stage Start your exercise program with a light exercise to raise your body temperature e Cardiovascular Exercise Begin by marching on the spot moving arms and progress to a slow jog When fitter run on the spot lifting knees and pumping arms In addition you can also perform jumping jacks e Stretching Follow with stretching exercises I H 9 4 9 G 9 9 V BUIYIIAIIS 7B O1P4eD Work Out If you are unfit start slowly and build up gradually Once fit exercise actively so as to increase your heart rate EXPRESS e Complete the exercises in the indicated order moving at a steady pace from one exercise to the next If you find any particular exercise too strenuous skip it and try again when you are fitter e Perform exercise movements with smooth continuous motions approximately 1 r
4. parallel in the centre of rebounder and grip the A Stand on foot plate with one foot Place the other foot onto legs to the vertical position and hold onto the sides of the glide sides of the glide board the glide board board B Bounce feet against the rebounder starting with small B Push glide board away in a slow and controlled manner B Slowly lower legs keeping back flat against the glide board controlled movements and gradually increase the rebounding Pause and return Perform the required number of repetitions to approximately 45 degrees Pause and return movement and then turn and face in the opposite direction and repeat movement with opposite leg Flow Form GeneralExerciseChart_ENG_HSN_US_RO_120720
5. Curl arms and bring handles to chest level keeping elbows B Lift handles sideways to shoulder level Pause and return B Pull Handles to chin level while lifting the elbows Pause and in at sides and in same position Pause and return return Seated Row Rope engaged Pull Out Rope engaged Back Extension Rope engaged g o q A Sit and hold handles at sides palms facing inwards A Sit and hold handles with palms facing inwards A Sit and hold handles with palms facing inwards while B Pull handles to sides of chest Pause and return B Pull slightly bent arms backwards and to the sides Pause bending forward at the hips with straight back and return B Pull slightly bent arms backwards while straightening the torso Pause and return Lateral Pull Rope engaged Dips Rope engaged Abdominal Curl Rope engaged A Grip handles with arms overhead A Lie and hold handles with bent arms and palms facing down B Pull slightly bent arms over body to thigh level Pause and B Extend arms keeping upper arms and elbows still Pause return and return Oblique Curl Rope engaged Chest Press Rope engaged A Hold handles above shoulders palms facing downwards A Sit and hold handles next to chest palms facing downwards B Bring left elbow towards right leg and return Pause and B Push forward and away from chest Pause and return repeat for other side with opposite elbow and leg Squat Connect foot bar Open
6. e suitable for everyone and any user of this product assumes the risk of injury resulting from performing the exercises shown If at any time you feel you are exercising beyond your current fitness level or you feel uncomfortable you should discontinue exercise immediately Your physician should help you ascertain your target heart rate as determined by your age and physical fitness Certain training programs and types of exercise equipment may not be suitable for everyone This is particularly important for those individuals over 35 pregnant women and individuals with existing health problems or problems with balance If you take medication which affects your heart rate you must seek medical advice from your doctor before starting your exercise program with this machine Front Raise Rope engaged Reverse Flys Rope engaged _ _ A Sit and hold Handles palms facing downwards with arms A Sit and hold handles at sides palms facing inwards slightly bent B Pull slightly bent arms outwards to shoulder height Pause B Lift Handles to shoulder height Pause and return and return Straight Arm Pull Over Rope engaged Triceps Extension Rope engaged Bicep Curl Rope engaged Upright Row Rope engaged A Sit and hold handles with palms facing up and arms slightly A Sit and hold handles palms facing inwards with arms slightly A Lie and hold Handles palms facing downwards and arms bent bent slightly bent B
7. ee of the front forward holding ankles or feet whilst straightening the arms comfortable position Keep the back leg whilst keeping the back leg rounded and touch toes if possible straight Push the hip of the back leg Breathe in and out whilst towards the wall Repeat with the maintaining the position other leg Thigh Stretch F Knees to Chest Stretch G Hamstring Stretch Side Stretch Triceps Stretch In the standing position reach one Lie on your back Bend knees and lift Sit on the floor with legs straight and Stand with feet apart knees slightly Place left hand behind the head hand behind the body and grasp the feet off the floor Hug knees to knees bent Stretch forward towards bent and one arm at side Reach the elbow bent with palm facing just top of the foot Pull the heel towards chest toes other arm above the head and bend below the head on the neck With the buttocks Keep the standing leg s sideways taking the raised arm over the right hand hold the left elbow knee slightly bent Repeat on the and to the side Repeat with other and pull the arm towards the head other leg arm Repeat with the other arm General Exercises IMPORTANT MEDICAL WARNING Carefully review the Exercise Chart and consult your physician before using this product or performing the exercises presented herein The instructions and advice presented in this Exercise Chart are in no way intended to be a substitute for medical counselling Not all exercises ar
8. ep every 1 2 seconds e Perform each exercise with proper form e g keeping your head and spine aligned and do not swing or use momentum when moving against resistance e Maintain steady rhythmic breathing whilst exercising do not hold your breath e Always contract your abs core and lower back muscles whilst performing an exercise This will stabilise the body and help prevent injury e To intensify your program first attempt to increase the number of repetitions per exercise and then try to increase the resistance per exercise see Resistance Chart in User Manual amp Exercise Guide e Do not increase reps and resistance during the same exercise session A further way to intensify an exercise is to increase the speed of motion when performing the exercise Cool Down End your exercise with a Cool Down e Cardiovascular Exercise Run or walk on the spot gently for 1 2 minutes e Stretching Stretch slowly holding the stretch for 20 30 seconds 8 OIp1e9 I H 9 4 9 0 0 a V B8UIY9 943S Stretching Exercises Calf Stretch B Inner Thigh Stretch o C Chest Shoulder amp Upper Arm D Sta rye lay 4 Stretch j Face the wall with one leg in front of Sit on the floor with knees bent and Interlace fingers behind the back Inhale Tuck your chin in and the other feet flat and toes facing soles of the feet touching Lean Slowly turn the elbows inwards breathing out roll down to a forwards Bend the kn
Download Pdf Manuals
Related Search